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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250127
40:00-60:00
Workout 2: Strength III
70:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Preparing for the Open
– Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.
– We will also be testing a 1-rep-max snatch, Open Test 18.1, and Annie as part of our yearly tests.
Warm-up (No Measure)
1 set:
200-meter jog, easy
10 alternating elbow-to-insteps
10 leg swings/leg (front and back)
1 set:
200-meter jog, moderate
10 alternating Samson stretch
10 leg swings/leg (across the body)
1 set:
200-meter jog, moderate
10 up-downs
10 alternating lunges
10 air squats
1 set:
200-meter run, fast
10 burpees to a target
1:00 alternating single-leg squats
– Use today’s progressive warm-up as an opportunity to practice and build up to the movement variation you’ll perform in workout 1.
250127 (AMRAP – Rounds and Reps)
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Stimulus & Goals
– 4-6+ rounds
– Preserve volume, and adjust to scaling options that take :30-:60 per movement per round, including rest.
– Retest from 240122.
Strategy
– If you are proficient at single-leg squats, push the pace on the burpees; if the single-leg squats are a challenge, choose a burpee pace that allows you to move on to the single-leg squats with confidence.
Modifications
Burpees to a target | Target height, reps, up-downs
Single-leg squats | Reps, single-leg squats to a target, alternating reverse lunges
Strength III (Time)
10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.
– Add a rope or a ring + strap to the sled to pull it and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled as long as you can keep moving.
Accessory – I (Checkmark)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
– Prioritize technique over speed.
– Focus on extending the knees to initiate the sit-up; scale range of motion as needed.
– Perform side planks from the elbow; bend the knees to scale as needed.
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
1:00 calf stretch/leg
